How can I be offline more even when I’m depressed? I can’t go on walks or hang out with anyone so I need help and I’ve seen you do good with your tumblr breaks and getting outside

Honestly the only reason i can go offline the way i do is because i tell everyone i wont be online until i do such and such (in my case its typically writing a substack post) and because i made myself a little rule, im obligated to follow it if that makes sense ..... idk it works really well for my specific neuroses to have precise rules around screen use because im the type of person who needs to follow the rules i make myself or i lose it. So thats not much help unless your brain is wired like mine BUT for getting outside i usually have like a reward system of sorts??? Once again hinges on my love of making little rules for myself i guess but going outside means i get a cig and/or a drink (not the healthiest of motivations lol but its better than nothing).... if u cant go for walks i suggest also just finding a place to sit and hang out!!! Parks in ur area or even just outside wherever you live r good places for this.... if u have the pleasure of having a stoop to sit on i recommend sitting on it with some headphones and a book or podcast or whatevers up ur alley..... if u dont want to be talked to or looked at (me too <3) then doing this at night is pretty awesome. The more ur offline the easier it gets btw like ik everyone says that but fr the fomo disappears pretty quick. Good luck i love you stay gold